WHAT IS MAXIMUM HEART RATE?

The maximum heart rate is the highest your pulse rate can get. To
calculate your predicted maximum heart rate, use this formula:
(Example: a 40-year-old's predicted maximum heart rate is 180.) Your Age
Predicted
Your actual maximum heart rate can be determined by a graded 220 Your Age
Maximum Heart
Reate
exercise test. Please note that some medicines and medical conditions
might affect your maximum heart rate. If you are taking medicines or
have a medical condition (such as heart disease, high blood pressure,
or diabetes), always ask your doctor if your maximum heart
rate/target heart rate will be affected.

TARGET HEART RATE

You gain the most benefits and decrease the risk of injury when you
exercise in your target heart rate zone. Usually this is when your exercise
heart rate (pulse) is 60 percent to 80 percent of your maximum heart rate.
Do not exercise above 85 percent of your maximum heart rate. This Know your target heart rate
increases both cardiovascular and orthopedic risk and does not add any
extra benefit.
When beginning an exercise program, you might need to gradually build up to a level that is within your
target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too
hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don't try to over-
do it.

Predicted
Age Target Heart Rate (HR) Zone (60-85%) Maximum Heart
Rate
20 120-170 200
25 117-166 195
30 114-162 190
35 111-157 185
40 108-153 180
45 105-149 175
50 102-145 170
55 99-140 165
60 96-136 160
65 93-132 155
 70 90-128 150
To find out if you are exercising in your target zone (between 60 percent and 80 percent of your
maximum heart rate), use your heart rate monitor to track your heart rate. If your pulse is below your
target zone (see the chart below), increase your rate of exercise. If your pulse is above your target zone,
decrease your rate of exercise.